Pilau rice

Dinner

Item Rating: 71/100

1 serving (200 grams) contains 250 calories, 5.0 grams of protein, 5.0 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		294.1
% Daily Value*
Total Fat		5.9 g	7%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		352.9 mg	15%
Total Carbohydrates		52.9 g	19%
	Dietary Fiber	2.4 g	8%
	Sugars	1.2 g
protein		5.9 g	11%
Vitamin D		0 mcg	0%
Calcium		23.5 mg	1%
Iron		1.2 mg	6%
Potassium		58.8 mg	1%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 53 cal (18.4%)

Protein: 23 cal (8.2%)

Carbs: 211 cal (73.4%)

About Pilau rice

Pilau rice is a flavorful rice dish originating from South Asia and is particularly popular in Indian, Pakistani, and Middle Eastern cuisines. It is typically made by cooking basmati rice with a blend of spices such as cumin, cardamom, and cloves, along with optional additions like vegetables, meat, or stock for added flavor. Pilau rice is primarily composed of carbohydrates from the rice, along with small amounts of protein. Depending on the preparation, it may also contain dietary fiber, vitamins, and minerals from added ingredients such as vegetables or spices. On average, a 1-cup serving of pilau rice contains around 200–250 calories, 40–45 grams of carbohydrates, 4–6 grams of protein, and trace amounts of fat, making it a staple energy source in many diets.

Health Benefits

• Provides sustained energy due to its high carbohydrate content, which supports physical and mental performance.
• Contains essential minerals like manganese from spices, which aids in metabolism and antioxidant functions.
• May support digestive health when prepared with spices like cumin, which can enhance gut health and reduce bloating.

Dietary Considerations

Allergens: Contains gluten (if prepared with stock or added ingredients containing it), nuts (if garnished with nuts)

Suitable for: Vegetarian (if no meat stock is used), vegan (if prepared with no animal-derived products), gluten-free (if prepared without gluten-containing ingredients)

Not suitable for: Low-carb diets, ketogenic diets

Selection and Storage

Store cooked pilau rice in an airtight container in the refrigerator and consume within 2–3 days. Reheat thoroughly before serving.

Common Questions About Pilau rice Nutrition

Is pilau rice high in protein?

Pilau rice is not particularly high in protein. A typical serving of 1 cup (about 200 grams) contains around 4-6 grams of protein, depending on the recipe. Protein content may be slightly higher if prepared with added ingredients such as lentils or meat.

Can I eat pilau rice on a keto diet?

Pilau rice is not suitable for a keto diet because it is high in carbohydrates. A 1-cup serving can contain approximately 40-50 grams of carbs, significantly exceeding the daily carb limit for most keto plans, which is typically 20-50 grams per day.

What are the health benefits or concerns of eating pilau rice?

Pilau rice can be a good source of energy due to its carbohydrate content and may provide small amounts of vitamins like B6 and minerals such as magnesium. However, depending on preparation, it may be high in calories and saturated fats if cooked with butter, cream, or oil, so portion control is key.

What is the recommended portion size for pilau rice?

A recommended portion of pilau rice is around 1 cup (about 200 grams), which typically contains 200-250 calories. This portion size fits well into a balanced diet but should be adjusted based on individual activity levels and dietary needs.

How does pilau rice compare to plain white rice or brown rice?

Pilau rice is often more flavorful than plain white or brown rice due to added spices and ingredients like onions or broth. However, it is usually higher in calories and fats if prepared with oil or butter. Brown rice has more fiber and nutrients like magnesium and selenium, making it the healthier option in comparison.

Data Sources & Scientific References